EmPowered Nutrition

Worried about the big day next week?? This is a great resource for keeping you on track these next few days!

Strawberry season is in full swing! 🍓 They are my all-time favorite fruit, so once June hits I’m hitting up all the local farm stands to stock up. I also got some local berries in my CSA box this week, so I made some jam. Nothing beats fresh, homemade jam.

My favorite way to enjoy strawberries is strawberry shortcake or homemade jam on toast! Share your fave way to enjoy these delicious berries in the comments below ⬇️

Ready for the Social Soirée with 🍐🍏🥝

This what working with me looks like! Reach out for more details on how to get started working together or head to the link in my bio for my scheduling link.

Happy April! It's a new month and April is Stress Awareness Month, so I'm popping in with a few ways you can support your health and wellbeing while reducing stress.

3 Ways to Support Your Health This Month:
1️⃣Create breaks in your day for snacks, quick walks, etc.
2️⃣Jot down 1-3 things you can do when feeling stressed
3️⃣Get ready for bed 15 minutes earlier than usual

SWIPE for more info and how exactly to do each of these helpful tips! Share what you're doing this month to support your health in the comments.

Reminder: Everyone is unique which means we all have our own unique needs. Be skeptical of information sensationalizing food, or slapping labels on certain types of foods or food groups as a whole. Take a minute to reflect on the bullet points above and share what you come up with below.

3 things you can do TODAY to get stop counting calories:

-Delete your calorie counting or tracking apps
-Start incorporating foods that you don’t know the caloric value of, this will help to challenge thoughts and give you more practice with not knowing/uncertainty
-Make a list of things you can do instead of focusing on food or calories. Lean on other things/activities to focus on or distract yourself in the moment with

Try these action steps out and see how you can continue to practice distancing yourself from calorie counting.

We learned why bloating can happen earlier in the week, so now here are some tips on how to manage bloating symptoms.

-Eat smaller, more frequent meals
-Consider food intolerances, like lactose
-Avoid chewing gum, drinking through a straw, and carbonated beverages
-Be aware of your fiber intake - too much or too little can contribute
-Increase your water intake
-Include probiotics into your daily routine - this can be yogurt, fermented foods, or probiotic supplementation
-Try peppermint oil or digestive enzymes (search Digest Gold on Amazon)

Why do I feel bloated?

Here are some common reasons:
-Going too long without eating
-Restricting food intake during the day
-Increasing food intake after long periods of restriction (refeeding)
-Food intolerances
-Chewing gum constantly

What can you do about the bloating? Remind yourself it is only temporary, gently massage your stomach, and practice deep breathing and stretching. Plus, stay tuned for more info on how to manage bloating symptoms.

Shouting a Happy RD day to my fellow registered dietitians out there! 🎉

Real talk: there has been a lot of really intense, disheartening conversations not only in the world, but also within my profession the past few weeks. I mention this because I think it’s a relatable moment to our food and body relationships, as well. There are lots of times when we all want to give in to diet culture, or throw our hands up in frustration due to the ways of the world or our career. But honestly that frustration fuels me to continue to show up for my clients every day. Whether we talk about nutrition, body image, or the state of our media and country, all of it is so important to keep discussing and moving the needle towards health and happiness.

If you’ve made it this far in the post, also know that I’m here for you! I’m accepting new clients and would love to learn more about you and your goals around food and body image. Head to https://empowerednutrition.co/nutrition-coaching/ for more info and https://calendly.com/empowerednutrition/initialcoaching to schedule.

Did you know that people with perfectionstic tendencies are more likely to fall into the dieting cycle?

When you feel pressure to follow rules it can interfere with your relationship to food and your body because you are chasing an impossible ideal. This leads to those feelings of needing to "be the best" compounded by all or nothing thinking that manifests as restricting food, over-exercising, following strict portions, etc. Then ultimately you end up feeling inadequate or like you "failed the diet" because there were so many guidelines that you naturally couldn't keep up. So if you find yourself scrolling your feed longing over other people's snapshots of perfect bodies, plates, and wardrobes - take a pause and ask yourself, "At what cost does this picture of perfect health and beauty entail...and is it worth it?"

Okay, so if my brain needs 130 grams of carbs to function, what does that even look like?

It can look like a variety of different combinations day to day, here's just one example of 6 different carb items that add up to around 130 grams of carbs. Fueling your body appropriately doesn't have to be boring and tasteless, it can be comforting, yummy, and satisfying.